CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder mobility

Couch stretch 1 min e/s

Glue Stretch 2 min e/s

Wrist Stretch 30 sec F/B

———————

Activation

Red Banded:

Pull aparts x 30

Pass Throughs x 10

Press x 10 e/s

30 sec Handstand Hold/Wall-walk Hold

15 rest:

30 Sec Plank

Handstand Push-ups (Conditioning )

4 sets to achieve as many reps as possible.

Chose from Strict or kipping but you must stay on the movement you start with.

1 minute for max reps

1 min rest

45 sec for max reps

1 min rest

30 sec for max reps

1 min rest

15 sec for max reps

(5:30 clock)

Metcon (Time)

5 Rounds:

15/10 cal Bike Erg

10 Chest To Bar Pull-ups

Directly into….

5 Rounds:

10 Power Cleans 45/30kg

10 Push Jerks 45/30kg
SUBS

Bike Cals:

Row same cals

Assault bike/Ski 11/9 cals

200m Run

Chest To Bar:

Chin Over Bar Pull-ups

Ring Rows

2 x Reps of Double DB Bent Over Rows.

Power Cleans/Push Jerks:

Lighter weight

Use Dumbbells.